"We see riders over-using their shoulder muscles by leaning or holding on to the handle bars, or [overusing] their knees and quad muscles," says Stevens. The result? Neck, shoulder and back injuries. Hello, SoulCycle is a powerful core cardio workout -- if you're walking out of class with a stiff neck or wake up with a torqued back, you've wasted an hour of your life and two ibuprofen.

The Fix: It's all about tightening your core when you're in the saddle, says Stevens. You have to relax and release any tension in your neck, shoulders and back -- easier said than done when you're focused on pedaling your heart out. If your knees, back or hands hurt when you're riding, lower your shoulders and clench your ab muscles, which should force your body to reposition.

You're finally following through on that New Year's resolution. You'll get to the gym, sign up for that 10K and come up with a workout plan. But before you do, consider this: Every year, more than 174,500 women end up in the ER with an exercise-related injury. The No. 1 cause of exercise-related injury? "Overenthusiasm," says Dr. Joseph Horrigan, a board certified chiropractic sports medicine practioner at DISC Sports & Spine Center in Los Angeles.

Horrigan says many women who are new to a workout feel good when they start to train, and push themselves too hard. The combination of overdoing it and a competitive streak (no one wants to feel like they can't keep up) often leads to injuries -- whether it's a yoga mistake, CrossFit injury or SoulCycle slip-up.

"When you start a new workout plan, really ask yourself, 'When is the last time I did this?' If the answer isn't 'recently,' pull back," says Horrigan.

While everyone knows what the end game is -- how many pounds you want to lose, or miles you want to run -- Horrigan says few of us actually have a real workout plan to get there. "[Most people] don't appreciate that it takes time to change your physiology," he says.

His advice? "Put to rest forever the idea of 'no pain, no gain.' Create short term goals that are achievable."

Easier said than done, with so many of today's fitness trends focused on pushing you to your limit. We asked seven instructors of the most popular workouts (yoga, CrossFit, SoulCycle, swimming, dance workouts, barre and running) what the most common workout-related injuries are and how to avoid them, so you can get fit and stay healthy. That's the point, right?